Minerals

iron food sources

Animal flesh in heme and nonheme. Plants in nonheme only.

sodium Dietary Guideline Recommendations

DG for this mineral is to reduce intake. Do this by eating fresh foods, cooking at home, and choosing low sodium products.

selenium deficiency

Deficiency is rare because soil in US and Canada is rich in this mineral.

iron deficiency

Deficiency of this trace mineral means diminished stores, resulting in decreased transportation and hemoglobin production. Anemia occurs because not carrying oxygen in RBC's Symptoms: Pica, mental symptoms like irritability, apathy, and lower IQ.

zinc deficiency

Lack of this trace mineral results in growth retardation, digestive function problems, diarrhea, and impaired immune response.

sodium RDA

Normal people 2+ = 2300 mg/day (also the UL) adults 51+, african americans, and people with BP/diabetic/kidney problems = 1500 mg/day **we are consuming WAY more this

Nonheme

One form of iron in foods. Dietary iron not associated with hemoglobin (blood). Found in plants only. More problems absorbing this kind of iron.

Heme

One form of iron in foods. iron containing portion of hemoglobin and myoglobin molecules (blood). Found in animal flesh

calcium deficiency

Osteoporosis is a disease resulting from deficiency of this mineral. Peak bone build up occurs until age 18, and declines slightly until menopause when losses accelerate. Blood levels are not affected by dietary calcium

chloride food sources

Table salt (20% of salt intake = NaCl) soy sauce, seasonings, condiments

sodium food sources

Table salt (40% of salt is sodium, 20% of salt intake is NaCl) found in processed foods and fast foods yeast breads, chicken dishes, pizza, pasta, cold cuts

Copper

The function of this trace mineral is to help form hemoglobin and collagen. Another function is energy release. Excess zinc interferes with its absorption

chromium function

This trace mineral assists with carbohydrate metabolism and glucose regulation. Also decreases risk of diabetes by improving and enhancing insulin response.

chromium

This trace mineral is found in less processed foods, and not present in highly processed foods.

selenium toxicity

Toxicity is possible with supplements. Symptoms are hair loss, diarrhea, and nerve abnormalities

potassium toxicity

Toxicity is rare, excess of this mineral is normally excreted. excess supplements may cause muscle weakness and vomiting.

zinc food sources

Trace mineral is found in proteins like meat, shellfish, and poultry. Also found in legume plants. Plant sources are not as well absorbed

Iodine food sources

Trace mineral is plentiful in the ocean and found in seafood. Also found in salt, fast foods, and milk.

Pica

cravings for nonfood items. Symptom of iron deficiency.

phosphorus deficiency

deficiency for this major mineral is unknown

magnesium deficiency

deficiency is rare in healthy people. At risk if suffer from alcohol abuse, or prolonged vomiting/diarrhea. affects the CNS

potassium deficiency

deficiency of this mineral occurs with prolonged vomiting and diarrhea, causing death. Dehydration produces less severe losses like muscle cramps, loss of appetite, mental confusion replace with normal foods

Iodine deficiency

deficiency of this trace mineral causes the thyroid gland to enlarge, creating a goiter. Symptom are weight gain and sluggishness. Rare in the US.

copper deficiency

deficiency of this trace mineral is rare. Symptoms are disturbed growth and metabolism.

calcium toxicity

excess of this mineral is not normally toxic. Blood levels are not affected by dietary calcium. Upper limit recently increased for adolescents and decreased for adults >70. too much intake leads to less/not as well absorbed.

phosphorus toxicity

excess of this mineral may promote/contribute to calcium loss, because it may cause calcium to be excreted with urine. Phosphoric acid in pop may promote/contribute to osteoporosis

fluoride sources

found in fluoridated drinking water. Not found in bottled water - very rare if it is. 75% of Iowa water is public water and fluoridated. Recent decrease in recommended levels of this mineral in drinking water: .7 mg/L

Fluoride

function of this major mineral is bone and teeth health. promotes formation/strength of tooth enamel and resistance to decay.

fluoride deficiency

lack of this mineral increases risk for dental decay

chloride deficiency

lack of this mineral occurs with prolonged vomiting and diarrhea, which can cause death. Dehydration produces less severe losses such as muscle cramps, loss appetite, mental confusion. replace with normal foods

magnesium food sources

major mineral found in unprocessed foods. legumes, nuts, seeds, and green leafy vegetables (although cooking decreases amt of mineral in veggie)

Calcium

major mineral is major part of bone and teeth structure. Also found in blood and functions with nerve transmission, muscle contraction, blood clotting, and blood pressure regulation. Role in weight management is unknown

Magnesium

major mineral whose function is bone mineralization, energy release, muscle relaxation, and holds calcium to tooth enamel. Over half of this mineral is found in bones.

chromium food sources

meats, grains, vegetable oils

calcium RDA

men/women 19-50; men 50-70 = 1000 mg/day women 50+, men 70+ = 1200 mg/day

trace minerals

microminerals. needed by the body in small amounts

food sources of phosphorus

milk, dairy, animal protein foods (meat, fish, poultry, eggs), seeds, legumes

calcium food sources

mineral found in dairy products, milk, calcium fortified foods, canned salmon or sardines with bones well absorbed when found in veggies like broccoli, kale, and turnip greens not well absorbed when found in spinach

potassium food sources

mineral found in less processed foods. Also found in bananas, cantaloupe, spinach, almonds, OJ, avocados, baked potatos

potassium

mineral functions as an electrolyte used to maintain fluid volume and acid/base balance. Also functions in nerve cell transmissions and is vital to muscle contraction and heartbeat. intracellular

chloride

mineral is an electrolyte used to maintain fluid volume and acid/base balance. Also helps with nerve cell transmission and is vital to muscle contraction and heartbeat. extracellular.

phosphorus

mineral works with calcium. functions are bone/teeth structure, acid/base balance, and a component of phospholipids.

sodium deficiency

occurs with prolonged vomiting and diarrhea, and can cause death dehydration produces less severe losses: muscle cramps, loss appetite, mental confusion replace with normal foods

myoglobin

protein in muscle cells. component of iron and carries/stores oxygen for muscle contraction

hemoglobin

protein in red blood cells. component of iron and carries oxygen from lungs to tissues.

factors decreasing iron absorption

tannic acid (tea, coffee), calcium, phytates

Sodium function

the function of this electrolyte is to maintain fluid volume and acid/base balance. Other functions are nerve cell transmission and vital to muscle contraction and heartbeat. Extracellular.

zinc toxicity

this trace mineral is not toxic from food sources. Can be toxic with supplementation. Symptoms are fever, nausea, and muscle uncoordination

iron toxicity

toxic amounts of this trace mineral are difficult to excrete. Acute poisoning is fatal, but rare.

sodium toxicity

toxicity is rare because excess of this mineral is normally excreted. At risk are salt sensitive people who may get high BP. excess supplements may cause muscle weakness and vomitting

chloride toxicity

toxicity is rare since excess of this mineral is normally excreted. salt-sensitive individuals may experience high blood pressure. excess supplements may cause muscle weakness and vomiting.

magnesium toxicity

toxicity occurs with mineral containing laxatives and antacids, not due to food sources. symptoms are weakness, confusion, and coma

fluoride toxicity

toxicity of this mineral is Fluorosis, which is the discoloration of teeth (opaque white, brown) that occurs only in developing teeth (kids). Happens when too much fluoride is in drinking water and toothpaste.

iodine toxicity

toxicity of this trace mineral causes depression of the thyroid gland, creating a goiter. Poisonous if taken in very high amounts.

zinc

trace mineral impairs iron and copper absorption

copper food sources

trace mineral is found in organ meats, seafood, legumes, nuts, seeds, and water if you have a certain kind of pipes.

copper toxicity

trace mineral is toxic only with supplements. symptoms are diarrhea and vomitting

iron

trace mineral that is present in every living cell. main function is carrying oxygen as hemoglobin from lungs to tissues, or as myoglobin to muscle cells for contraction.

zinc function

trace mineral used with proteins for enzymes (coenzyme). Other functions are vision, immune function, wound healing, taste perception, and normal growth

Selenium

trace mineral whose function is working with vitamin E as an antioxidant. It has a sparing effect on vitamin E.

Iodine

trace mineral whose primary role is synthesis of hormones released by thyroid gland. Hormones regulate metabolic rate, body temp, reproduction, growth, and nerve/muscle formation

factors increasing iron absorption

vitamin C and MFP (meat, fish, poultry)

selenium food sources

widely distributed trace mineral. Found in meats, shellfish, and veggies and grains grown in soil rich in this mineral

iron RDA

women = 18 mg/day men = 8 mg/day **Women need more than men due to losses during menstruation